Thursday, July 9, 2020
Main10-9-8-7-6-5-4-3-2-1 reps for time;Alt. arm DB snatch*Lateral burpees over DB*intention is a little heavier on DB than you usually would with smaller reps per set.... Read More
Monday, July 6, 2020
MainAMRAP 10 min; 10 burpees20 wall-ball shots Core Accessory:20 on x :10 off x 8 roundsV-ups/tuckups
Thursday, June 11, 2020
MainSkill: hollow/arch holdsA. Alternating reverse tabata hollow/arch on floor :10 on x :20 off for 8 rounds (4 min)B. Toes-bar progressions/skill: https://www.youtube.com/watch?v=ibEKXyq51l8C. AMRAP 6 min;ascending... Read More
Friday, February 28, 2020
3 rounds for max reps of: max rep Assault Bike Calories, 1 min Rest 1 min max rep Burpees, 1 min Rest 1 min max... Read More
Tuesday, January 28, 2020
A. 3 rounds for quality of:5 KB push press, each arm 5 KB front rack reverse lunge, each arm/leg 50′ front rack KB carry (L)... Read More
Thursday, January 23, 2020
A. AMRAP 5 minutes of: 5 Dumbbell Box Step-Overs 10 burpees Rest 2 minutesB. AMRAP 5 minutes of: 5 Dumbbell Devil Press, 15 Air Squats
Tuesday, January 21, 2020
A. 3 rounds NFT: 100′ heavy sandbag bear hug carry 50′ walking lunge 50′ bear crawlB. AMRAP in 5 mins of: 2 Russian Kettlebell Swings,... Read More
Friday, December 20, 2019
3 rounds for max reps of: 1 min max rep Assault Bike Calories1 min Rest 1 min max rep Burpees1 min Rest 1 min max... Read More
Thursday, November 14, 2019
A. AMRAP 5 minutes of: 5 Dumbbell Box Step-Overs 10 burpees Rest 2 minutes, and when the running clock reaches 7:00…B. AMRAP 5 minutes of:5... Read More
Tuesday, November 12, 2019
A. 3 rounds for quality: 100′ heavy sandbag bear hug carry 50′ walking lunge 50′ bear crawl B. AMRAP 5 min: 2 Russian kettlebell swings,... Read More